Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push ups
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row/Bike/Runner/Ski
- 3 Shoulder to Overhead (ascending weights)
- 3 Box Jump Overs (at workout height)
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Workout: 3 intervals (5 Min ON / 2 Min OFF)
INTV1:
2 Rounds
- 9 Shoulder to Overhead (95/65)
- 5 Burpee Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV2:
2 Rounds
- 7 Shoulder to Overhead (115/85)
- 5 Burpee Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV3:
2 Rounds
- 5 Shoulder to Overhead (135/95)
- 5 Burpee Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
*3 Total Scores: Calories completed for each interval
*CRx: S2OH (115/85) / (135/95) / (155/105) (same reps as Rx)
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Cardio Option: 3 intervals (5 Min ON / 2 Min OFF)
INTV1:
2 Rounds
- 9 DB Shoulder to Overhead (50×2/35×2)
- 5 Burpee Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV2:
2 Rounds
- 7 DB Shoulder to Overhead (50×2/35×2)
- 5 Burpee Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV3:
2 Rounds
- 5 DB Shoulder to Overhead (50×2/35×2)
- 5 Burpee Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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